Elevated Pigeon to Hip Flexor Stretch holding each shape for 5 ish seconds going back and forth five times for each. . Supported T-Spine and Hip Stretch holding each rep for 10 seconds hitting each side for 5 reps . Hip Flexor to Lat Stretch rocking back and forth touching each spot for 2-3 second pause for 8 reps of each. . Quadruped QL Reach holding each side for 2-3 seconds doing 8 reps in each direction. . Upward facing dog I think it’s called, feel free to correct me for 10 seconds for two

✨PIGEON Pose Modifications✨ Pigeon pose is a helpful stretch for the hips and glutes. It’s one of our favorite poses and it’s a must for anyone who is looking for back pain relief, anyone who sits in a chair at work, and it’s especially helpful for athletes who want to stay injury free. ⛓️Knee elevation with the help of the bench, yoga blocks, books or pillows. Change the position of your legs (if for example your hip flexor is extremely tight). Or for complete beginners I suggest to start with